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Archive for April, 2012

April 30, 2012

4RFT
21 Wall Ball
200m Run
15 Box Jumps
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So proud of our athletes and the Storm Center this weekend. Cass and Court left their guts on the Freeman Coliseum floor; I am inspired by their effort and will in the face of adversity. Thanks to everyone who supported in person and at home, I am so thankful for our community. Thank you for your support of one another and your willingness to step into the unknown and fight for a better you. I am ready to spill my guts alongside you to get ready for 2013.

“It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again, because there is no effort without error or shortcoming; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at the best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.” -Teddy Roosevelt

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April 27, 2012

Front Squats 1-1-1-1-1-1
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AMRAP – 9
5 Thrusters 115/75
7 Bar Facing Burpees
9 TTB

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April 26, 2012

A. SLO 3×3 @60%
B. Snatch 3@60%, 3@65%, 2@70%, 2@75%, 2@80%
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AMRAP – 12
3 Snatch @65%
2 Rounds of Cindy
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats

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April 25, 2012
I received a call about 10 minutes ago by the owner of the house.  He made a booking error and he gave me the option of a refund or  moving to another house.  Looked up hotels to see if we could get bulk rooms, but...
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April 25, 2012

3 sets for max reps
KB Swing, 40s
rest 20s
Prone Plank, 40s
rest 20s
OHS 95/65, 40s
rest 20s
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Rest exactly 1 minute after last OHS interval
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Run 1 mile
*score is mile time in seconds minus total reps. Low score wins

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April 24, 2012

Kipping/MU Skill work and progressions
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10, 9, 8, 7…..1
Pull Ups
2x Abmat Sit Ups
Box Jumps 30/24
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Couch Stretch

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